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Speed Build 1 Start in 1:00 Next This Session:

Published byLaura Patrick Modified over 6 years ago

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Presentation on theme: "Speed Build 1 Start in 1:00 Next This Session:"— Presentation transcript:

1 Speed Build 1 Start in 1:00 Next This Session:
Warm Up: 3 mins easy + 6 x 10 sec spins (6:00) Pre test fatigue: Set 1 3 mins hard effort 2 mins rest 3 x 1 min hard effort Set 2: 20 min flat effort 90% effort Cool Down: 4 mins easy spin 42:00 5 4 3 2 1

2 Now Start in 30 secs Next Next Gear Small middle Time 3:00 Effort %
Warm Up: 3 mins very easy 6 x 10 fast spins with 10 sec rest Gears: - Big or middle refers to front cog - Middle/biggest/smallest refers to rear cassette Next Gear Small middle Time 3:00 Effort % 50% RPM 90-100 Detail Gentle warm-up 5 4 3 2 1

3 Now Gear Small middle Time 3:00 Effort % 50% RPM 90-100 Detail
Gentle warm-up Next Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up 5 4 3 2 1

4 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

5 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

6 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

7 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

8 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

9 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

10 Now Gear Small middle Time 10 sec Effort % 85% RPM 120+ Detail Warm-up
4 3 2 1

11 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

12 Now Gear Small middle Time 10 sec Effort % 85% RPM Detail Warm-up 5 4
3 2 1

13 Now Gear Small middle Time 10 sec Effort % 50% RPM Detail Warm-up 5 4
3 2 1

14 Now Gear Small middle Time 10 sec Effort % 85% RPM Detail Warm-up 5 4
3 2 1

15 Settle in to a hard 80% effort
Now 1 Minute Recovery Small 15, Easy Spin Next 3 mins 80% effort 2 mins easy 3 x 1 min 100% effort Choose your own gear and cadence – just make sure your effort level is met Next Gear Big, middle Time 3 mins Effort % 80% RPM ~90 Detail Settle in to a hard 80% effort 5 4 3 2 1

16 Settle in to a good 80% effort
Now Gear Big, middle Time 3 mins Effort % 80% RPM ~90 Detail Settle in to a good 80% effort 5 4 3 2 1

17 Small, middle of rear cassette Time 2 mins Effort % 70% RPM ~90 Detail
Now Gear Small, middle of rear cassette Time 2 mins Effort % 70% RPM ~90 Detail Reduce effort to 70 but this is not a rest, keep working 5 4 3 2 1

18 Hard effort for full minute
Now Gear Big, middle Time 1 min Effort % 80% RPM ~90 Detail Hard effort for full minute 5 4 3 2 1

19 Small, middle of rear cassette Time 1 min Effort % 70% RPM - Detail
Now Gear Small, middle of rear cassette Time 1 min Effort % 70% RPM - Detail 1 min, reduced effort but keep working, this is not a rest 5 4 3 2 1

20 Hard effort, avoid lactate burn
Now Gear Big, middle Time 1 min Effort % 80% RPM ~90 Detail Hard effort, avoid lactate burn 5 4 3 2 1

21 Small, middle of rear cassette Time 1 min Effort % 70% RPM - Detail
Now Gear Small, middle of rear cassette Time 1 min Effort % 70% RPM - Detail 1 min downhill section, keep working 5 4 3 2 1

22 Good effort for full minute
Now Gear Big, middle Time 1 min Effort % 80% RPM ~90 Detail Good effort for full minute 5 4 3 2 1

23 Small, middle of rear cassette Time 2 mins Effort % 60% RPM - Detail
Now Gear Small, middle of rear cassette Time 2 mins Effort % 60% RPM - Detail 2 min rest Take on water Get ready for 20 min speed session 5 4 3 2 1

24 Find that groove over the next 5 mins @ 90% effort Before stepping up
Now Gear your choice Time 5 mins Effort % 90% RPM Detail Find that groove over the next 5 90% effort Before stepping up 25 20 15 10 5

25 Now Gear your choice Time 10 mins Effort % 100% RPM Detail
Find that groove and wok really hard to maintain a consistent 100% effort for the next 10 mins 25 20 15 10 5

26 Now Gear your choice Time 5 mins Effort % 90% RPM Detail
Still working very hard, this isn’t a rest – keep 90% effort + for next 5 mins before cool-down 25 20 15 10 5

27 Small, middle of cassette Time 4 mins Effort % 50% - Cool Down RPM
Now Gear Small, middle of cassette Time 4 mins Effort % 50% - Cool Down RPM Easy spin Detail 5 4 3 2 1

28 Speed Build 1 was brought to you by
Well done!! Speed Build 1 was brought to you by 5 4 3 2 1

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